Gym Progress

The weights i am lifting rn, and my workout routine

Last updated: 3 Jan 2026

My Workout Split

I follow a workout split which allows me to go to gym just 4 times a week and hit all the muscles twice by focusing on intensity over volume.

Btw the split is inspired by Will Tennyson

Chest Back Biceps 1

6 exercises

Exercise	Weight	Reps
Incline Dumbell Press	25kg	12
Incline Dumbell Press	25kg	8
Pec Deck	35kg	10
Pec Deck	35kg	8
T-bar Row	30kg	12
T-bar Row	30kg	9
Lat Pulldown	50kg	8
Lat Pulldown	45kg	9
Incline Dumbell Curls	10kg	8
Incline Dumbell Curls	10kg	7
Preacher Hammer Curls	7.5kg	11
Preacher Hammer Curls	7.5kg	10

Legs Shoulder Triceps 1

6 exercises

Exercise	Weight	Reps
Barbell Back Squats	80kg	7
Barbell Back Squats	80kg	6
Bulgrian Split Squats	10kg	9
Bulgrian Split Squats	10kg	7
Dumbell Skullcrushers	12.5kg	6
Dumbell Skullcrushers	10kg	10
Tricep Pushdown	40kg	8
Tricep Pushdown	35kg	11
Cable Lateral Raises	10kg	11
	5kg	15
	5kg	13
Dumbell Shoulder Press	20kg	8

Chest Back Biceps 2

6 exercises

Exercise	Weight	Reps
Incline Bench Press	65kg	7
Incline Bench Press	60kg	7
Cable Flies	15kg	11
Cable Flies	15kg	10
Wide Grip Cable Rows	45kg	12
Wide Grip Cable Rows	45kg	9
Iliac Pulls	35kg	9
Iliac Pulls	30kg	12
Preacher Ez-bar Curls	20kg	13
Preacher Ez-bar Curls	20kg	11
Baysian Curls	10kg	7
	5kg	15
	5kg	13

Legs Shoulder Triceps 2

6 exercises

Exercise	Weight	Reps
Romanian Deadlift	80kg	7
Romanian Deadlift	70kg	10
Leg Extensions	60kg	21
Leg Extensions	60kg	18
Single Arm Triceps Pushdown	15kg	11
	15kg	7
	10kg	10
Overhead Tricep Extensions	25kg	6
Overhead Tricep Extensions	20kg	9
Chest Supported Lateral Raises	7.5kg	15
	7.5kg	13
	7.5kg	11
Machine Shoulder Press	40kg	12

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